Tri Coaching NZ

Wednesday Windtrainer Session: 5x 3min Hill Reps

This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

5x 3min Hill Reps

  • 10min Warm Up Level II;
  • 5x 3min Level V, 3min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm-up of 10 minutes of easy riding at Level II. If doing this session on the road, use your warm-up to travel to the base of a hill. Try and use a hill that has a 6-8% gradient.

The main set involves completing five, three minutes reps all at Level V. Set your trainer up so you can crank up the resistance. Ride these reps with a lowish cadence of between 60 & 75 Rpm. After each rep have a three-minute Rest Interval (RI) at Level II, make sure you drop the resistance right back to replicate a downhill or flat ride.

Conclude the intervals with ten minutes of riding at Level II for your Cool Down.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: Amelie’s Intervals

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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